Choosing the right insoles for overpronation is important for providing proper support and comfort to your feet.
What is Overpronation?
Overpronation occurs when your foot rolls excessively inward while walking or running. It often leads to various foot and lower leg problems if not addressed. For example shin splints, plantar fasciitis, Achilles tendonitis as well as knee injuries.
If you overpronate then you need a different insole compared with runners who have neutral feet or 'supinate'. Here is our guide for choosing insoles for overpronation:
Choosing Insoles For Overpronation
Understanding your foot type is crucial in selecting the right insoles. You can do a basic self-assessment:
Wet Foot Test
The wet foot test gives you an idea of what foot type you have. Wet your feet and step onto a piece of paper. If you see a complete footprint with no arch, you likely have flat feet, which can contribute to overpronation.
Simply look at the arch of your foot when standing naturally. Low or flat arches are common in overpronators.
Insoles Designed for Overpronation
If you overpronate this means your foot rolls or flattens in too much as you walk or run. Overpronators have flat and need arch support insoles or orthotic insoles which prevent your foot from rolling in.
Arch support insoles for overpronation work best by controlling the position of your heel as opposed to propping up your arch. As a result, the rest of your foot works more efficiently, encouraging correct foot biomechanics.
Your risk of injury increases because as your foot flattens, your lower leg rotates in. This causes more stress on your lower leg and as a result, your knees, hips and lower back. Therefore, this eventually causes or increases the likelihood of overuse injuries.
The Ultimate Performance Advanced FD3 Support+ Insole is ideal for overpronators.
Cushioning insoles for overpronation
Pay attention to the material and cushioning of the insoles. They should provide adequate shock absorption to reduce the impact on your feet and lower limbs. Ultimate Performance F3D Insoles have a full 3mm of cushioning and shock absorbing material.
Fit and Sizing insoles for overponation
Make sure the insoles fit your shoes properly. Ultimate Performance insoles are designed to be trimmed to fit different shoe sizes. As a result, you are guaranteed a good fit in your shoes.
Introduce Insoles for Overpronation Gradually
However, remember that it may take some time for your feet to adjust to the new insoles for overpronation. If you're new to wearing insoles or orthotics, give your feet time to adapt. Start by wearing them for a couple of hours and gradually increase the duration as your feet adjust.
If you go straight into running 10 miles without any experience before then it is going to hurt because your feed are forced into positions the muscles are not used to.
For most people over-the-counter insoles are sufficient. However, for the most severe overpronators custom-made orthotics are an option. These are prescribed by a podiatrist and are considerably more expensive.
When to seek Professional Advice
If you're unsure about which insoles to choose or if your overpronation is causing persistent pain or discomfort, consult a healthcare professional for personalized guidance.
Remember that choosing the right insoles for overpronation can significantly improve your comfort and reduce the risk of foot and lower limb problems. As a result, your performance is likely to improve!